How many times per week should a muscle be trained to maximize muscle hypertrophy?: A systematic review and meta-analysis of studies examining the effects of resistance training frequency

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ABSTRACTTraining frequency is considered an important variable in the hypertrophic response to regimentedresistance exercise. The purpose of this paper was to conduct a systematic review and meta-analysis ofexperimental studies designed to investigate the effects of weekly training frequency on hypertrophicadaptations. Following a systematic search of PubMed/MEDLINE, Scoups, and SPORTDiscus databases,a total of 25 studies were deemed to meet inclusion criteria. Results showed no significant differencebetween higher and lower frequency on a volume-equated basis. Moreover, no significant differenceswere seen between frequencies of training across all categories when taking into account directmeasures of growth, in those considered resistance-trained, and when segmenting into training forthe upper body and lower body. Meta-regression analysis of non-volume-equated studies showeda significant effect favoring higher frequencies, although the overall difference in magnitude of effectbetween frequencies of 1 and 3+ days per week was modest. In conclusion, there is strong evidencethat resistance training frequency does not significantly or meaningfully impact muscle hypertrophywhen volume is equated. Thus, for a given training volume, individuals can choose a weekly frequencyper muscle groups based on personal preference.